Comparing Nutrients in 300 calories Boiled Broccoli VS Juice, apple and grape blend, with added ascorbic acid

Weight per 300 calories

• Boiled Broccoli: 857g
• Juice, apple and grape blend, with added ascorbic acid: 600g

Juice, apple and grape blend, with added ascorbic acid has 1.4 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Juice, apple and grape blend, with added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Boiled Broccoli	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	90% 65.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.75% 6.34g	53.5% 38.8g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.2g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 4.44g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	231% 926μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	188% 169mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Calcium	34.3% 343mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	6.67% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	11% 433μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.8% 5.74mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	10.7% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 574mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	20.7% 765g	14% 522g	3700g per day for Men 19-50 years

Boiled Broccoli VS Juice, Apple And Grape Blend, With Added Ascorbic Acid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Juice, apple and grape blend, with added ascorbic acid?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Juice, apple and grape blend, with added ascorbic acid:

• 300 calories of Boiled Broccoli have more Vitamin A, 15 times more Vitamin B1, 11.7 times more Vitamin B2, 9.1 times more Vitamin B3, 25.1 times more Vitamin B5, 13.6 times more Vitamin B6, more Vitamin B9, 3.3 times more Vitamin C, 207.1 times more Vitamin E and 1007.9 times more Vitamin K than Juice, apple and grape blend, with added ascorbic acid.
• 300 calories of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Juice, apple and grape blend, with added ascorbic acid:

• 300 calories of Boiled Broccoli have 5.2 times more Calcium, 8.7 times more Copper, 8.7 times more Iron, 4.3 times more Magnesium, 6.8 times more Manganese, 10.6 times more Phosphorus, 4.4 times more Potassium, 22.9 times more Selenium, 8.4 times more Sodium, 12.9 times more Zinc and 1.5 times more Water than Juice, apple and grape blend, with added ascorbic acid.
• While 300 kcal of Juice, apple and grape blend, with added ascorbic acid contain 12.6 times more Fluoride than Boiled and Drained Broccoli.
• 300 calories of Boiled Broccoli lack sufficient amounts of Fluoride
• 300 calories of Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 28.3 times more Omega 3, 23.6 times more Fiber and 21.3 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• While 300 kcal of Juice, apple and grape blend, with added ascorbic acid contain 5.5 times more Sugars and 6.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Juice, apple and grape blend, with added ascorbic acid offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Omega 6 in 300 calories.